Warming up for weights can be the defining factor between crushing your workout and half assing it.

Walk straight from your office to the squat rack and you can be sure of the following:
* Stiff hips that refuse to descend even close to parallel.
* Poor movement quality and coordination.
* Weights to feel heavy as shit.

On the other hand, if you were to spend just 10 minutes oiling up the joints and activating key muscles, those squats would be a different story. They would look better, feel better and you would be sure to lift heavier loads.

When the warm up is done right, you’ll unlock mobility, improve body control and ignite more powerful muscle contractions. And that’s going to transfer to better exercise performance, so you get more out your training and better results.

Static stretching is out. Dynamic stretching is in. 

Kinetic stretching is basically dynamic stretching on steroids. Rather than oscillate in and out of end range using body momentum and light muscle activity, kinetic stretching involves actively pulling your body into a stretch and pushing your way out of it using the muscles on either side of the joint.

Kinetic stretching is a simple, yet powerful tool to prepare your body for exercise. It’s a staple phase in my warm up routine and it should be a staple in yours too.
 
Watch this video to see how to do an ankle kinetic stretch.
Do the entire playlist to get some basic kinetic stretches you can do before you lift.

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